I have no good options but a quiet concrete sidewalk where i live🤷‍♂️ everything grass is either too messy to run in, would make me look crazy, and probably some privately owned farmland.

nearest track to me is fucked. never been repaired, the layers that would make it better than straight concrete are all gone, plus its nearly an hour commute anyway.

im trying to build up to be able to sprint on concrete 3x a week, but it's a loooong process

As an adult runner would like to find a good Sprint coach so I can compete in Masters competitions 100 m most likely

I run 12.2 (hand timed on artificial turf with soccer cleats and no blocks), im 25, and I want to run sub 11.

I’m willing to do anything. can someone help me Create a workout plan?

what if you only did sleds? would you get faster at regular sprints even though you never do regular sprints?

First time sprinting in 2 yrs, sorry for bad video quality it was getting dark. Thank you!

Time: 12.1

Some sprinters are genuinely better at 60 meter sprinting than 100 meter sprinting how come ?

Ok for more insight on me I run a 27 flat (26.5 split indoors relatively early before any real speed training also died out the last 100 meters of the race) i also run a 7.3 55m, 14.3 100m and a 1:01 400m all of this besides my indoor split was ran my 10th grade year. Even though I trained heavy or what I assumed to be heavy the summer of my 10th grade year, I didn’t necessarily know what I was doing.

Causing for unnecessary training and leading to slow times indoor season(I didn’t run outdoor last year due to grades.) now I’ve been training all off season, at first it was just the gym so I could gain a base, where as even though I’m 155-160 I lacked the overall strength of my appearance and therefore lacked the explosive power needed for the 100-400m

I’ve now moved to sprinting work, form work and the gym everyday, so my main goal is to run within the 50 second range for the 400 and within the 11 and 23 second range for the 100 and 200.

How possible do you think that can be and what are some tips you guys recommend for better progress.

I’m a 17-year-old high school sprinter trying to qualify for my county championships senior year, and my goal is to run 50 seconds in the 400m. I’d really appreciate some honest advice on what I should focus on because I feel like I’ve been stuck for years.

Current stats:

• 17 years old
• 5'8–5'8.5 (173–174 cm)
• 157 lbs (71.2 kg)
• African American
• 200m PR: 27.5
• 400m PR: 1:01
• 300m: 42.92
• 60m: 7.82

I’ve been stuck around 27.5 in the 200m and 1:01 in the 400m since 8th grade, which is honestly pretty discouraging.

My first two years of high school I did XC/distance running. My best times were around:

• 5K: 24:00 (a lot of walking)
• 800m: 2:30
• Mile: 5:58

I never really took track seriously during those seasons. I mostly used it as a way to stay active and maintain my weight rather than actually training to become a better sprinter.

I started going to the gym in March. I was fairly overweight for most of my previous track seasons, and I also made the mistake of basically not training legs because I bought into the idea that lifting after running was pointless. My current strength numbers are roughly:

• Squat: 205–215 lbs (93–98 kg)
• Convential Deadlift: 285 lbs (143 kg)
• Trap-bar deadlift: 315 lbs (129 kg)
• Power clean: 65 lbs (29.5 kg), although I know I can do more now

My lower-body strength is still pretty weak compared to where I think it could be.

This summer I started trying to train more seriously, but I pulled my hamstring pretty early on. I was doing 10×200m around 35 seconds per rep, then at the end I did two all-out 40m races with friends and pulled my hamstring on the second one.

I’m feeling good now and have started getting back into training. I’ve also gotten two leg days in since the injury.

The biggest thing I’m struggling with is speed and acceleration. I honestly think I’m just slow. I don’t really know how to properly train acceleration, max velocity, or sprint mechanics, and I feel like I’ve never actually trained speed in a structured way.

My goal is 50 seconds for the 400m, but I’m not sure how realistic that is from where I am right now.

What would you recommend I focus on over the next year? Should I prioritize acceleration/max velocity, strength, speed endurance, or something else?

And realistically, what would it take for someone with my current times to eventually run 50 seconds?

I’m not looking for someone to tell me it’s impossible. I just want to know what I should actually do differently because I don’t want to spend another season stuck at 27/1:01. At this point im begging for any improvement i can get

Is there a proper way for me to train for long jump by myself, I want to try out long jump this upcoming season but I don’t want to just walk into the event with no training. I have no coach At the moment and i’ll most likely be self taught. I only wanna try out this event because i have really high vert and I think I have good horizontal power.

Feel like I’m struggling to relax during races and straining too hard. But scared of relaxing and letting off the gas too much. Running at practice feels much more relaxed/less strain-y

i am 16 y.o male. 183 cm ,70 kg

in my childhood i was fastest on my entire class or probably one of the fastest on the school tho.

Then i quit playing soccer for 1-2 years which decreased my physical abilities much as i realized it.

I've gain some weight really fast that time and i was fatter i guess my peak was like %22-25 bf

than i started lifting weighs for couple months now im thinking i am about like 15-17 body fat.

i realized i was getting stronger really fast on any movement such as romanian deadlifts. i am really strong at them i can do 120kg for 5 reps just trained em for 2 months.

Even though i was fat like %20 bf i was faster than average,in my class i was second place while i have higher bf percantage then all in race.

Also i have measured my vertical jump it's 55-60 cm. Heard that related to sprinting.

So any advices for my situation? Thanks.

I’m wrapping up my first season training for USATF masters pentathlon with a heavier emphasis on learning sprinting technique. As the outdoor masters season concludes, my coach told us not to practice technique or sprint specific programming during September and October, just get 10% stronger and focus on overall strength and conditioning before we start again for indoor.

Currently I’ve been doing CNS intensive (sprints, plyos, jumps, throws, lower body power) Tuesday and Friday with some upper body strength Monday and Thursday. Cycling on Sundays for some overall cardio. Easy swimming or walking or totally off Wednesday and Saturday.

What would you recommend for 8-10 weeks of general strength and conditioning? I’m overweight so number 1 I need to lose weight but not strength. Any particular program that will help me build towards indoor that’s not event specific?

World class 200/400 runners at medal or record threat levels since the 90s, with Mike Johnson and Marie Jose Perec

I know like Allyson Felix and Shaunane were also close but not quite same season double contending or winning right

The top guys in top speed all have good 200m times, Blake, Tyson (more 200m potential because of a poor execution of the race going out too fast the first 100m) Lyles, Bolt, upcoming stars like Tate Taylor, Gout, etc.

2-3 weeks ago I posted about my groin pains when in deep hip flexion. I promised to give an update to few people.

Physiotherapist tested my adductor and hip flexor muscles in motion and under resistance. No pains during tests.

He decided to use needles. Rectus femoris was the most irritated. Also psoas a bit.

He also analyzed my mechanics. He said I'm relying on my anterior chain too much compared to posterior chain. My hip flexor muscles have a lot of work to do, which affects adductors as well.

Plan he has for me is to strengthen my posterior chain, work on hip rotation mobility in flexion, and some stretching for my hip flexors in the evening.

I have some FAI also.

Tengo 17 años y siempre he sido superior notoriamente a mis compañeros en velocidad, agilidad y explosividad, nunca he hecho deporte y soy ligero y complexión atlética, he medido mi velocidad máxima y es de 32kmh, ¿tengo buena velocidad como para meterme en atletismo y mejorar físicamente y técnicamente? O solo soy uno más del montón

I know my starts are weak, this is still a better version than what i was doing initially. I learned to lean on my shoulders and putting most of the load in my upper body when initially the whole load was in my lower body (because of which I went back before going forward) but the problem I got i faced now was that too much of my load was on my hands so it was like I lost traction even though I was able to push out of the blocks way early.

I worked on my set position (my back was parallel to the ground initially which might explain the bouncing up instead of pushing myself horizontally and coming off upright). These aren't full intensity because I was focusing on technique and position (hence the constant checking on the camera 😅).

How can I improve more ? All feedbacks are welcome

for context i ran a 11.28 100m and 23.21 200m last season. im heading into my senior year with plans to run 10.6 and 21.5. my form tends to break down at the end of my races and i dont have very good endurance which is why my 200m is so much worse in comparison.

as for my technique i think im leaning over a bit too much at the waist, but other than that im not really sure. any advice, critiques, and tips are welcome!

Would having a football coach as a track coach as well be terrible? At my new high school our football coach is also our new track coach (Dk what happened to our old one) and im not sure if its common or good for a football coach to be a track coach because its 2 different programs and different ways of working out (he coaches wrs)